Comparing Nutrients in 300 calories Blanched Almonds VS Peeled Cucumber

Weight per 300 calories

• Blanched Almonds: 50.8g
• Peeled Cucumber: 3000g

Blanched Almonds have 59 times more energy per 100g than Peeled Cucumber. It has very high energy density when compared to other foods. Raw Peeled Cucumber having very low energy density.

Which food has more nutrients per 300 calories - Blanched Almonds or Peeled Cucumber?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Peeled Cucumber	19%	12%	69%

Macro Nutrients

	Blanched Almonds	Peeled Cucumber	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.7g	4.95% 4.8g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	7.3% 2.34g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	1.76% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	50% 64.8g	130g per day for Men 19-50 years
Sugars	3.25% 2.35g	57% 41.4g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	31% 22.5g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.015g	% 19g	g per day for Men 19-50 years
Sucrose	% 2.27g	% 0g	g per day for Men 19-50 years
Fiber	13.2% 5.03g	55.3% 21g	38g per day for Men 19-50 years
Protein	19.4% 11g	31.6% 17.7g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Peeled Cucumber	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.1% 0.097mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	57.7% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	6.94% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	144% 7.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.23% 25μg	105% 420μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	107% 96mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	80.5% 12mg	6% 0.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	180% 216μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Peeled Cucumber	Recommended Dietary Allowance
Calcium	12% 120mg	42% 420mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	237% 2.13mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.98% 39μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	21% 1.67mg	82.5% 6.6mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	85.7% 360mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	95% 2.2mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	35% 245mg	90% 630mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	120% 4080mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	0.64% 9.66mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	46.4% 5.1mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	78.4% 2902g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Blanched Almonds vs Peeled Cucumber:

• Blanched Almonds have 1.6 times more Vitamin B3 and 13.4 times more Vitamin E than Raw Peeled Cucumber.
• While Raw Peeled Cucumber contains more Vitamin A, 9.6 times more Vitamin B1, 2.1 times more Vitamin B2, 45.1 times more Vitamin B5, 26.2 times more Vitamin B6, 16.9 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds as well as Raw Peeled Cucumber have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Blanched Almonds vs Peeled Cucumber:

• Raw Peeled Cucumber contains 3.5 times more Calcium, 4.1 times more Copper, 4 times more Iron, 2.6 times more Magnesium, 2.3 times more Manganese, 2.6 times more Phosphorus, 12.2 times more Potassium, 1.8 times more Selenium, 6.2 times more Sodium, 3.4 times more Zinc and 1265.4 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 300 calories:

• Blanched Almonds have 5.6 times more Fat and 21 times more Omega 6 than Raw Peeled Cucumber.
• While Raw Peeled Cucumber contains 147.5 times more Omega 3, 6.8 times more Carbohydrate, 17.6 times more Sugars, more Fructose, 4.2 times more Fiber and 1.6 times more Protein than Blanched Almonds.
• Both Blanched Almonds and Raw Peeled Cucumber have similar amounts of Energy and Saturated Fat per 300 kcal.
• Both Blanched Almonds as well as Raw Peeled Cucumber have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.